CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 KB Front Racked Lunges (L)
10 Single Leg Deadlifts
10 KB Front Racked Lunges (R)
10 Glute Bridges
Deadlift (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 77%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
3 Hang Power Cleans
6 Front Squats
9 Front Racked Lunges
12 Lateral Burpees
*Barbell weight @ 40-45% of 1RM Front Squat. Pick a weight you think you can go unbroken with each round…
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)